HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY LABOR DAY

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

For time:

Run 800m

immediately followed by…

3 Rounds of:

4 Muscle-Ups (or SCALED 8 Ring Dips)

8 Strict Handstand Push-Ups (or SCALED L-Seated DB Presses)

16 KBS (R+53/35, Rx44/26)

immediately followed by…

Run 800m

immediately followed by…

3 Rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800m

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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. Please take pride in honoring and remembering them.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of two complete the following:

One partner working at a time:

Run 500m (together)

80 DB snatches (R+ 45/35; Rx 30/20)

60 lateral jumps over hurdle (R+ 12"; Rx 6")

40 alt V-ups

20 HSPU

40 alt V-ups

60 lateral jumps over hurdle

80 DB snatches

Run 500m

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

5 Rounds for max reps of:

60sec Cal Rowing

60sec Burpees

60sec Box Jumps (R+24/20″, Rx20/16")

Rest 60sec

Tackle this in teams of 3-4, one teammate following the preceding on the top of each min. Everyone gone in the same order of movements.

*Record total reps each round for just yourself

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 12min to work on Pistol Progressions

5 Reps each progression (5 each leg)

Quick tests and drills to diagnose the athlete with regards to balance, strength, and mobility for the Pistol. We have to test to make sure our Squat and Lunge mechanics are solid before we attempt the Pistol.

1) Lunge off ball of foot

2) Lunge off top of foot

3) Lunge of knee with back foot up

4) 2 legged sq on box. The need to change orientation in order to engaging the posterior chain in order to stand up, and also emphasizes the need to drive the knees out in order to keep the shin vertical to avoid stress and shear on the knees while squatting.

5) 1 legged sq on box

6) If solid at all above movements then moves to the side of the box and steps up and down with a hanging leg to a small swing to find balance and full range of motion in the hips for the squatting leg.

B: Metcon (5 Rounds for reps)

EMOM for 15min (5 sets):

Min 1 – 10 (R+ T2B, Rx K2E)

Min 2 – 15 KBS (R+70/53, Rx 53/44)

Min 3 – 20 Goblet Hold Alt Reverse Lunges (10 each leg)

*Record total reps each round

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90sec

Strict Mixed-Grip Pull-Ups

Rest 90sec

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

*Record total reps

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx =45# men and women

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (3 Rounds for reps)

3 sets (12min) of:

30sec R+ Dynamic Push-Ups on two 45lb plates, Rx Dynamic Push ups on ground pushing off, Scaled normal push ups or modified on knees

Rest 30sec

30sec R+ Toes2Bar, Rx Knees2Elbows, Scaled Hanging leg lifts

Rest 30sec

30sec R+ L-Sit b/t boxes, Rx tuck L-Sit on ground,

Scaled Floor Support L-sit

Rest 90sec

B: Metcon (5 Rounds for time)

Every 5min, for 25min (5 sets) for times:

Run 400m

25 Push-Ups

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

OLY TOTAL DAY

20min to find your max Sq Snatch

(you get 3 fails)

B: Clean and Jerk

20min to find your max Sq Clean & Split Jerk

(you get 3 fails)

Olympic Lifting Total (Total Weight)

*Total both together

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Skill work:

Ring muscle up technique

B: Metcon (Time)

With a partner

6 rounds for time:

250m run with one plate each (R+25/15, Rx15/10)

Stop at each corner of the building and perform:

20 overhead alternating lunges

20 Russian twists

20 goblet squats

20 plate push-ups (plate on back)

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 1min between sets.

*Record Set 7

*A 2RM should be round 95%

B: Metcon (Time)

3 Rounds of:

20 Burpees

20 Box Jump-Overs (R+24/20″, Rx20/16")

10 Sledgehammer Left Arm Strikes (R+16/16, Rx 8/8)

10 Sledgehammer Right Arm Strikes

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Split Jerk

10min work on Split Jerk Footwork

Every 2min, for 10min (5 sets):

1 Split Jerk

*Keep all 5 sets between 75-90%

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min of:

10 Shoulder to Overhead (R+135/95, Rx 115/75)

20 Back Rack Alt. Step ups w/ same wt. (R+20/16", Rx16/12″)